Sleep

Humans need sleep! Sleep is closely linked with our mental health and wellbeing, our immune system, our alertness/cognitive functioning, our mood, our physical wellbeing, blood pressure and general health.

Sleep and Mental Health

When we are having troubles with our mental health they can affect our sleep patterns and vice versa. For example, there is evidence to suggest that individuals who experience depression, anxiety and/or trauma-related symptoms may have more persistent difficulties sleeping.

How much sleep do we need?

During Primary school years, you need around 10-11 hours of sleep per night. For teenagers, it's a recommended 8-10.

Good sleep hygiene:

Having a regular time to go to sleep and wake up.
Having a predictable and consistent nighttime routine.
Try and get at least half an hour of natural daylight a day, particularly in the morning.
Practice daily exercise.
Avoid napping.
Avoid caffeine after 3 pm.
Turning off computer screens or other devices at least an hour before bedtime. Blue light from TVs, tablets and mobiles excites the brain and interferes with sleep hormone levels, preventing the brain from feeling sleepy.
Have low lighting g and a quiet space in the bedroom.
Avoiding checking devices, particularly in the middle of the night.
Practice positive coping strategies for dealing with daily stress and self-regulating emotions.